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sab ko helo! min ek canida ka qadarti paro badi balder hon or bin alaqwami sath par qaabl paur lieuter hon jas min bio kimasteri/kimasteri min bi es si hay or sciens ka shauq hay. min taqriban 20 sal se tarbiyat kar raha hon. majhe amid hay kah aap meri wedus se ltaf andoz hon ge!
Datelle
sab ko helo! min ek canida ka qadarti paro badi balder hon or bin alaqwami sath par qaabl paur lieuter hon jas min bio kimasteri/kimasteri min bi es si hay or sciens ka shauq hay. min taqriban 20 sal se tarbiyat kar raha hon. majhe amid hay kah aap meri wedus se ltaf andoz hon ge!
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SportsTranscript
00:00okay what's going on guys and welcome to our first leg day of the ultimate push-pull leg series
00:16in this video we're doing six lower body exercises that target the quads hamstrings glutes and calves
00:22and then we're finishing things off with one exercise for the abs all right so as usual we're
00:27starting with a quick general warm-up this is especially important on leg day because it's
00:31literally half your body so i'll do a solid five to ten minutes on the treadmill or stairmaster
00:36and then go through a quick series of dynamic stretches that i'll put up here on the screen
00:40it looks like more than it is usually only takes me about two minutes tops from there we're jumping
00:45into just one heavy set of two to four reps on the squat remember in this push-pull legs routine we're
00:50using a minimalistic approach to strength and an optimization approach to hypertrophy so for the
00:56bench press and deadlift we're just doing one hard set per week that's it and then we'll do two back
01:01offsets with some variation for each lift so here i'll do a pyramid warm-up and weight across four or
01:07five warm-up sets as you can see here on the screen until i get to my working weight which will be
01:11something in the range of 85 to 90 percent of my one rep max for two to four reps so let's say your
01:17one rep max is 405 pounds you'd want to choose a weight around 345 pounds to 365 pounds for your top
01:24set of two to four reps this shouldn't be an rpe 10 max effort set but it should be something around
01:29an rpe of eight or nine so you don't want to be leaving more than one or two reps in the tank
01:34and remember we're only doing one set so it does need to be challenging now if you're someone who
01:38only cares about building muscle and couldn't care less about strength or if you can't squat or simply
01:43don't want to squat you can replace the squat work with hack squats as a first substitution option
01:47or bulgarian split squats as a second option in either case to make it a bit more hypertrophy
01:52focused you can just boost the rep range to four to six reps instead of two to four reps and keep
01:57everything else the same after the heavy top set we're doing two back offsets for five reps on the
02:02paused squat where we'll be pausing for about one to two seconds in the hole on each rep for these
02:07you'll want to drop the weight back to about 75 percent of what you did for your heavy top set
02:12so let's say you did 365 pounds for your top set you do around 275 pounds for your paused squats for
02:18five reps for these you want to take in a big breath at the top and then sit back and down between
02:23your legs keeping your breath held as you pause for one to two seconds and then explode up out of
02:28the hole with as much explosive force as possible as you explode up try to keep in mind that the bar
02:33should travel in as close to a straight line as possible centered over the middle of your foot
02:38and in general i like pause squats because doing five paused reps is a lot harder than doing five
02:43normal reps that's because when you pause you lose any stored elastic energy in your tendons which
02:48forces your quads and glutes to overcome the load from a dead stop and because they're so much harder
02:53this means you're forced to use lighter weights which means you can get the same hypertrophic stimulus
02:58with lighter loads and less overall joint and body stress pausing also helps ensure that you're
03:03reaching proper depth on each and every rep and can help ingrain good technique habits for any heavier
03:08sets you do as well okay after squats we're moving on to three sets of eight to ten reps on the barbell
03:13romanian deadlift just a quick technique recap here you want to lift the barbell off the rack
03:18take two or three steps back push your hips back as the weight drops down and then reverse the motion
03:23once the bar gets somewhere between just below knee level and mid shin level or at least before your
03:28lower back starts to round then you should reverse the motion by lifting your chest up and thrusting
03:33your hips forward a little knee bend is fine but you should try to keep a more or less vertical shin angle
03:38keeping the bar in tight and centered over the middle of your foot now there are two common
03:43concerns i hear about rdls the first is that some people say they only feel it in their lower back
03:47not in their hamstrings and if this applies to you the first thing i do is make sure that you're not
03:52letting the barbell drift forward away from your legs this can cause the low back to take over in
03:57order to pull the bar back in remember that the bar should be moving straight up and straight down
04:02i also find that wearing a belt can help with this issue even though emg data shows that overall
04:06wearing a belt shouldn't substantially reduce lower back muscle activity i do find it helps me to direct
04:12more attention to my hamstrings and reduces that uncomfortable lower back pump that you can sometimes
04:16feel with rdls now obviously the spinal erectors have to contract on rdls to prevent you from just
04:22curling over so it's impossible to completely take the lower back out but you can shift the emphasis
04:27to the hamstrings a bit more with those two tips another common question i get is how to target the
04:32hamstrings more versus the glutes more with rdls this one's pretty simple if you want to target your
04:37glutes more think about squeezing your glutes to move the weight and then you can optionally squeeze
04:41your glutes together at the top of the lift that glute squeeze honestly probably isn't doing a whole
04:46lot on its own but can help some people sort of find the muscle better with this cue you can almost
04:50think of the lift more like a vertical hip thrust on the other hand if you want to make it more
04:54hamstring dominant i would just completely cut out the top 10 to 25 percent of the lift this will
04:59keep more of the emphasis on the hamstring stretch in the bottom half and you can even add a little
05:03pause at the bottom to accentuate the stretch further all right so after that we're moving on
05:07to two sets of 10 reps per leg on the dumbbell walking lunge so that's 20 total strides per set
05:14for this one i figured i'd highlight three things that you should avoid when doing walking lunges first
05:18avoid cutting your depth short notice that on each and every rep my knee softly makes contact with the
05:24floor it's very common for people to start limiting their depth toward the end of the set once the reps
05:28start getting really hard but it's a lot better to be more consistent with your reps rather than just
05:33aiming for an arbitrary rep count while cutting many of those reps short now if you're afraid of hurting
05:38your knees on the floor you may be making the second mistake on my list which is free falling on the
05:42negative a lot of people try to rush through their lunges because they are a fairly gruesome exercise
05:47but despite that you should think of them like you should any other hypertrophy focused movement where
05:51you're actively controlling and resisting the negative if you're letting gravity take over on the negative then
05:56you're missing out on the most important aspect of the lift so take your time and be intentional
06:01with every rep you do and the third thing to avoid is letting your grip strength limit the load that you can use
06:06a lot of people go way too light on walking lunges they end their set once they feel fatigued
06:10but don't actually approach muscular failure one of the main reasons for this is that they just pick up
06:15some relatively light dumbbells that they can grip easily but we're not trying to train our forearms here
06:20so if your grip is a limiting factor i definitely recommend strapping in and using some dumbbells
06:24that'll actually get your legs close to failure by the end of the set okay after that we're moving on
06:29to three sets of 10 to 12 reps on the seated leg curl another couple quick tips here first remember
06:34that there was a study published in 2021 which found that seated leg curls led to about 56 percent
06:40more muscle growth than lying leg curls across a 12-week training study and the most likely reason for
06:45this is that the seated leg curl was challenging the hamstrings in a more lengthened position than
06:50lying leg curl in other words you can load the hamstrings with more stretch when you're seated
06:54than when you're lying however if you set the seat too far back you actually lose a lot of that stretch
06:59so you want to make sure that your torso is positioned far enough forward on the machine that you feel a
07:04solid stretch in your hamstrings before you start the set if you don't feel any stretch in your hamstrings
07:08in the starting position you may not have the seat up far enough or you may want to lean forward over
07:13the machine a bit until you feel that tug of passive tension in your hamstrings also remember
07:18that the hamstrings cross both the hip joint and the knee joint so pointing the toes in or out by
07:24rotating the legs at the hip does seem to impact which area of the hamstrings is emphasized at least
07:29emg evidence shows that the inner hamstrings activate more when the toes are pointed in and the
07:35outer hamstrings activate more when the toes are pointed out so for this one you can think of pointing
07:40your toes in the direction of the region you're trying to emphasize point them out for the outer
07:45hamstrings and point them in for the inner hamstrings of course because emg readings have never been
07:50formally validated as being predictive of long-term hypertrophy outcomes you should think of this
07:54suggestion as just something to play around with rather than a proven fact but since we're doing three
08:00sets here anyway why not point the toes slightly out for the first set slightly in for the second set
08:05and then straight ahead for the third set of course if you feel your hamstrings working much better with
08:09one toe position over the others i'd simply roll with that one and if either position feels awkward
08:14or uncomfortable for you there's no reason that you have to do it but assuming they all feel fine to
08:18you why not switch it up from set to set for some variety okay up next we're doing four sets of 10 to
08:2412 reps on the leg press toe press and i like doing this movement for the calves because after a high
08:28volume leg day like this one you can just sit down and give your back and your hips a little break
08:32while you focus entirely on the calves now similar to the leg curl pointing your toes in different
08:37directions can impact which region of the calves are emphasized except unlike with the leg curl we
08:43can say this with much more confidence for the calves because we actually have a long-term training
08:48study that measured muscle growth directly this is a figure from a 2020 study that had 22 subjects
08:53train their calves for nine weeks with either their feet pointed out feet pointed in or feet pointed
08:58straight ahead and as you can see in the figure pointing the toes out grew the medial or inside
09:03part of the calves better while pointing the toes in grew the lateral or outside part of the calves
09:08better and pointing them straight ahead grew both the inside and the outside pretty evenly so this
09:13tells us that if you're trying to grow the outer calves a bit more you should consider pointing your
09:16toes in if you're trying to grow the inner calves a bit more maybe so they're more visible from the
09:21front you should try pointing your toes out and since we're doing four sets here we might as well
09:26experiment with the different positions so i'd suggest pointing them out for set one pointing
09:30them in for set two and then pointing them straight ahead for set three and four or again similar to
09:35the leg curl if either position feels particularly awkward for you or significantly limits the amount
09:40of load you can use i just go with the position that you feel strongest and most comfortable with
09:44and then to finish off the workout we're doing three sets of 10 to 12 reps on the decline
09:49plate crunch i find that direct ab work doesn't fit perfectly into either the push pull or leg day but i tend to
09:54put ab work on my leg days just because most ab work will also work the hip flexors which will
09:58be nice and warmed up after all that leg work so for this one you want to hold a plate to your chest
10:02and focus on squeezing your abs together don't just hinge at your hips that'll mostly target the hip
10:07flexors instead allow your lower back to round as you squeeze your six pack together and over time you
10:12should be keeping track of the weights you're using and the number of reps you're hitting while aiming
10:16to add either some weight or a rep from session to session this will ensure that you're actually
10:20progressively overloading your abs and triggering their development just a few overloading sets like
10:24this will do a whole lot more for increasing that pop factor on your midsection than pretty much
10:29any amount of cardio style ab circuits will and in a fraction of the time okay so after this leg day
10:34we've got the first half of the full week of training completed and i'll be covering the
10:37remaining three workouts in three upcoming videos here on the channel but if you'd like to have the
10:42full 12 weeks of training all in one place right away you can pick up the full ultimate push
10:47pull legs hypertrophy system over on jeffnipper.com the program comes with a full ebook explaining all
10:52the methods used in the program an excel spreadsheet a library full of exercise demos from me coaching
10:57cues for every exercise and plenty more it also comes in a four day five day and six day per week
11:02version so you can still run the program even if you don't have six days per week available to train
11:06so i'll leave a little more info about that in the description box down below and that's it for this
11:10one guys thank you so much for watching don't forget to leave me a thumbs up if you enjoyed the video
11:14subscribe if you haven't already and i'll see you guys all here in the next one